7/15/2019
"Cindy" 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats **Classic CrossFit benchmark workout, and the one we've done the most. This [...]
7/14/2019
"Saman" 8 RFT 13 Deadlifts (185/125) 17 Wall balls (20/14) 400m Run **In summer 2018, a rescue mission in the treacherous confines of a flooded [...]
7/13/2019
Strength Push press Heavy 5 Workout 3 x 1000m row (tips on technique) Rest 4 min between attempts **Workouts like this are deceiving. People see [...]
7/12/2019
Workout In 6 minutes, complete 4 Turkish Get-Up or TGU (2/2) - 53/35 16 KB snatches (per arm) - 53/35 36 Air squats 64 Double [...]
7/11/2019
Strength 1 Box jump 10 minutes to find 1 RM. OR box jump confidence practice. Strength 2 Back squat Every 5 Minutes for 4 Rounds [...]
7/10/2019
Strength "Hotel Work" 4 x 10 - EMOM 12 with 2-KBs 1 - 1x10 Front Foot Elevated Lunges (per leg) 2 - 1x10 RDL 3 [...]
7/9/2019
Workout 30 min AMRAP 400m run 12 Pull ups 21 KB swings - 53/35 10 Deadlifts - 155/105 8 Hang power cleans - 155/105 6 [...]
The week ahead.. July 8th
Hey Old Cityzens! I hope you had a happy, safe, and fun 4th of July weekend, and enjoyed watching the Women's World Cup on [...]
7/8/2019
Strength/Skill Kipping pull up practice 3 x ME + 3 minutes rest OR 12-15 minutes Pullup practice Workout 40/20 x 12 6 Med ball cleans [...]
7/7/2019
"Roy" 5 RFT 15 Deadlifts (225/155) 20 Box jumps (24/20) 25 Pull-ups **Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., [...]